NYC Running Coach
Central Park Coaching - NYC Running Coach is a best in class one-on-one coaching service by professional running coach, Sean Fortune. Coach Sean is a former NCAA track and cross country coach and Nike sponsored athlete for his previous club team. He is a USATF Level II certified coach and former multiple time winner of New York Road Runners' races. He conducts personalized, science-based one-on-one coached running sessions for marathoners, youth runners, and kids.
6. Depends on what you’re training for and where you’re coming from. If you’ve established running as a habit and run regularly a safe rule of thumb you can shoot for is about 20-30% of your weekly mileage. Long runs should be done only 1x a week
A. Depends on the individual but here are some of the things I look for: are you running enough? Are you doing speed work? Are you running long enough? Are you running too much? Are running too fast on easy days. Are you taking rest days? Are you getting enough sleep? Are you eating right? Are you cross training? Are you doing strength training, if so, how much? Are you racing shorter distances? Have you ever had bloodwork done? There’s a ton of questions that need to be unlocked to improve your marathon time, taking a good hard look at your global running regimen will likely find the answer.
I recently shot a video to show one of my runners the pronation (inward roll of the foot and ankle joint during ground strike) in her running stride. Everyone has some degree of it as it’s the normal response to absorb the shock of running. Severe over-pronation or under-pronation can lead to issues over time if not addressed.
The slowed down video revealed what I had seen while she was running - a normal pronation with a little bit more on the right side but nothing excessive, yet she was constantly sold overpriced structured shoes because she was told she over-pronated. I was not surprised.
From RunnersWorld Sept. 15th 2022: *(For years), “structured” running shoes were marketed as a way to counteract your level of pronation and prevent injury and were pushed by running shoe store workers (price point typically being higher than neutral shoes) but more recent research suggests that shoes chosen simply by which felt the most comfortable were also the most efficient and best at reducing injury. Because of this, (thankfully) the major running brands have since abandoned that strategy and now focus on shoes that feel comfortable to you.*
Let’s hope, but it doesn’t seem to me that all of the running shoe stores have gotten the message.
Happy New Year! At the close of 2022, I’m filled with reflection, gratitude, and joy. It will be my 15th year as a full-time coach in NYC and the weight of this isn’t lost on me. Getting let go from Citi in 2008 after the financial crisis turned out to be a true blessing in disguise. At the time, filled with dread, I started coaching part-time while working at a running shoe store on the UES, thinking I’d return to a Wall St. firm as soon as possible. Never in my wildest dreams did I think I’d be here today - in 2023 - counting my blessings each day that I found coaching and all the wonderful people I’d meet along the way (many of whom I hope are reading this now). I couldn’t have imaged a better profession for me or dreamed of all the different directions and outlets it would take me.
Over the years, going back to 1998 - the year I started running competitively, I’ve seen the NYC running scene change dramatically. Some of the outsized trends and remarkable happenings include: the coming and going of great runners and club teams; the corporatization of club teams including major sponsorship deals; the remarkable growth of the NYRR and emergence of a valid competitor - NYCRUNS; the goodbye of a few long time local running shoe stores; the opening of world class track facilities: Icahn Stadium & Ocean Breeze; the Millrose Games move from Madison Square Garden to the Armory; the overall proliferation of new runners and clubs; running-related podcasts; the advent of ‘underground’ racing events; and so much more. Most of this points to the largest trend: growth. And Central Park Coaching has grown with it.
I’m pleased to say 2022 was another good year for Central Park Coaching. Marked by a 12% YOY increase in website traffic and 5% YOY increase in training sessions. I’ve taken on larger roles as a established contributor to mainstream media articles (GQ, NYMag, SHAPE, etc.) providing expert running-related advice and work as a Running Technical Advisor working with photographer Carlos Serrao and New Balance. The new year will continue to bring change and growth I’m sure, and I plan on contributing to that as I have a few new things in store for 2023! So I’m excitedly working on that and looking forward to another year immersed in the NYC running community, filled with joy and gratitude.
There's plenty of tips on what to do before and during the NYC Marathon, but you rarely hear about what do to after. Here's my advice for before, during, and AFTER, the big day, written for the Joyful Approach blog.
Ken is doing 100 meter sprints. The warm temperture is ideal for short, fast sprinting which develops all-out speed, strength, and form efficiency.
This is a short video of my typical warm up routine before doing full-body strength training geared specifically to make me a more balanced, efficient, and faster runner.
This is short video I made of a final tune-up workout before Nationals of two of the fastest High School runners in New York City and the country.
Summer running in New York City is great for young runners learning the importance of safely building up consistent mileage; injuring preventing stretches; and running form drills to improve efficiency and economy.
With the appropriate apparel, running in the winter is easy and a pleasure. Don't let chilly temps keep you away, visit a proper running store to get the right gear and get out there and start enjoying the outdoors all year long.
Central Park is fertile training ground for running. Carefully measured, inspirational locations, help with the getting most of out of our workouts.
In this video, high school freshman and rising New York City miler, Ali, is working on her "top-end" running speed doing near all out 200 meter and 300 meter repetition sprints. Excellent for building speed and speed endurance which will improve her mile racing time and her fitness for lacrosse.
High School track runner doing sprints in Central Park on the east drive
The owners of CoreFitness and CyroNYC, Michael and Denise Margulies, are now offering "PRO LEVEL" recovery for runners and athletes with their new Cryotherapy therapy chamber located on the Upper East Side. Cryotherapy is the use of extremely low temperatures to treat symptoms such as tissue damage (excellent for athletes), decrease inflammation, increase cell rejuvenation, improve skin tone and reduce signs of aging. It's commonly used as a spa treatment, but pro athletes of all sports, including runners, are now using this treatment regularly.
Coach Sean recovering from a hard running interval workout with Cryotherapy at Core Fitness.
Just 2 days after the second largest snowstorm in NYC ever, Ali had her fastest 200 meter workout EVER. 200 meter repetitions develop a runner's speed, speed endurance, and strength. The also assist in refining stride efficiency, allowing a runner to become more economical. Additionally, 200s help with generating a monster kick at the end of a race! Email Coach Sean to learn more about workouts like this that can help your running become more efficient and faster.
Check out the latest article on greatist.com that I contributed to on running compression gear:
http://greatist.com/fitness/can-compression-clothing-make-me-better-athlete
The Fall season in New York City is the best time for running!!
The best day of the year in New York City. The world watches runners from all over the world make the epic journey through the five boroughs and Central Park. Love it.